CFWUx2 10*45ohs 10*95
29:55

16:34 Rx

Beginner 
6 min ring rows 
10 OHS empty bar 35lb
Ab cash out: 6 rounds 30 sec plank 30 sec rest

31 min 😩

September 22nd, 2021

wu: bike, scales + planks, pvc
skill: snatch drills up to snatch balance + ohsq 30 kg

wod:	1000 m row
			20 strict band (violet) assisted pull ups
			10 ohsq 25 kg
			15 strict band (violet) assisted pull ups
			15 ohsq 25 kg
			10 strict band (violet) assisted pull ups
			20 ohsq 25 kg
			1000 m row
				20:23

post: bike, stretch

21:22 rx’d 30 pullups in 4 sets, 20 in 3, 10 in 2 sets. 10 ohs unbroken, 20 ohs in 2 sets, 30 in 3. Last row was a struggle but still managed to come in at 4:04.2. First row would’ve been good in under 3:50 but decided to back off to a 1:59 pace because what good is that extra 10 seconds in the long run here? No breakfast today except 6-8oz of lemonade. 

179/42/176cm

intermediate scale although I did 65# squats instead by accident
23:21

Rx 
21:00Cap Class
700m finish (300m were missing) 

24:20

22:38 rx’d

M/35/6'/175#

22:48 Rx

Deo gratias

18:41 rx

No meters on my cheap rower
Caped to 5 min row each km

1km - 5min row 26 cal
30 c2b pu
10 95lb
20 c2b pu
20 95lb
10 c2b pu
30 95lb
1km - 5min row 24 cal

19:40 min

23y 175cm 82kg 

M/25/5'8"/155lb
CrossFit AFK

17:40 - Rx

subs- 1mi run for row, thrusters for ohs (only have dbs ): 28:08

21:47 Rx

17:31 Rx

M/28/6’1”/198lbs

As rx’d, 22:38.

Nasty.  First row about 1:56 pace.  Broke pull-ups in sets of 6’s.  Then 5’s in later rounds.  OHS were 10 / 14-6 / 16-10-4.  Last row I paced the first 500, then went harder last 500, about 1:55 overall pace.  On the ground for quite a bit after this.

48m/5'10"/175

subbed 400m run for 1st row, 10 burpees for 2nd row, and 75# for OHS

18:14

SUB
row >>> 10m = 1 rep of Ring Squat Row

SCALE
OHS >>> 65 lb

25:22

m/27/1,73m/73kg

Subbed 800m run for row  
scaled to intermediate option for pull-ups and OHS

18:15

m/36/180lbs

Intermediate 19:32

first shoulder intensive wod since shoulder injury several weeks ago. 

Sc to kipping doorjam pullups/85#...28:05

16:51 Rx 
M/44/80kg 

16:30
sub 800m run, pull-ups, 75 lb OHS

24:14

Had to sub 1000m run for the rowing, otherwise as RXd. OHS weren't too bad until the round of 30. Still learning how to kip CTB. That last run after the OHS was brutal.

RX:17'59''.
https://youtu.be/aXZDwVw7_T4

RX:17'59''.
https://youtu.be/aXZDwVw7_T4

RX, 19:45

Scaled to 25-20-10 pull-ups and 10-20-30 OHS with 75#
20:22
A good one!

58/5’8”/155

M/46/6'2"/180#

Scaled to 75# OHS the rest as rx'd 
20:20

아신의 활과 화살
For time:
10Rounds for time of:
10 DB snatches alt.
10 DB’s thrusters 22.5kg
-22:47

Subbed
800m runs, pull-ups, 65# OHS
22:18

At home, subbed all over. 1 mile bike for rows, 75lb thrusters for OHS. 
25:50. 

22:07 Rx'd
Feeling sluggish today
m/53/5'11"/200#

Subs:
1 2x30# DBs SDHP per 10m row
2 2x30# DBs bent over row per C2B
1 2x30# DBs front squat and push press per OHS

16:33

800 meter runs, strict pull-ups, 45lb dumbells for the OHS

20:42

Rx’d 28:23

16:53
subbed ~800m run
ohs @35#
ring-row
gross! 

M 51/190/6’
15:51.  Subbed 100 sdhp with a #45 kettlebell for the row.  Regular pull-ups and scaled the overhead squats to #75.

30:03 Rx. Last row almost 7 minutes 
54 m, 68”, 159 lbs

45# OHS and Pull Ups 19:56

Rx 22 something (timer problems) I think it was user error. Fun one today!

Hice 23:24
Como no tengo remadora lo hice de esta manera
300 d.u.
30 chest to bar
10 ohs
20 chest to bar
20 ohs
10 chest to bar 
30 ohs
300 d. U.
Estuvo buenísimo 👏 👌 👍 🙌 😎 

For time:
750-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
750-m row
45 lbs ohs ,jumping pull ups 
18:30

Only 2x9,5kgDB available, so:
--
For time
100 DB SDLHP
30 DB bent-over rows
10 alt/ single-arm DB OHS
20 DB bent-over rows
20 alt/ single-arm DB OHS
10 DB bent-over rows
30 alt/ single-arm DB OHS
100 DB SDLHP
SCORE: 27'27''
--
Done in the early morning, otherwise next to impossible in this heat. Still, 22 C° at 7 am 😰
Nice WOD, though. 
PS: still managed to squeeze a 5 km run in in the  afternoon 

Scaled to 800m elliptical (5-6 min), 45lbs bar OHS

25:46

Felt a chest cramp on rd.2 so last 19 C2B (9+10) got scaled to jumping PU.

OHS went 10+ with a short break; C2B were  SLOW!

Champions Club Scaling Notes

RANT
When I say something is Just a Workout, I mean that it a classic CrossFit combination that will give us a good (or bad, depending how you look at it) workout feel just about any way you do it. I'd call it a 7 out of 10, meaning you are on the floor after with some part of your body (lungs included) in a very uncomfortable state. With these you can game them to get the best time - meaning doing things like pacing the row/run, strategically break up the overhead squats, use chalk on pull-ups - or you can emphasize some part of it to use the workout as a practice.

WORKOUT THEMES
Just a Workout. Gymnastics, weightlifting, and monostructural all rolled into one, and just completing it will give you a good dose. Squatting with an upright torso, pulling with skill (core-to-extremity) are themes in the middle. 

MAIN DECISION
Just a Workout this thing or emphasize one portion or another.

TECHNIQUE SCALE
3 rounds of:
800-m run/row
30 overhead squats (light)
30 kips

CONSISTENCY SCALE
For time:
1000m row
50 strict pull-ups
50 slow overhead squats at a lighter weight
1000m row

INTENSITY SCALE
Consistency scale but sprint the rowing efforts and break up the middle stuff as a recovery for the second row. Only record times of each rowing effort.

INJURY SCALE
Upper-body - Michael
Lower-body - as listed, sub knees to elbows for overhead squats

MY STUFF
I'm a day behind... did yesterday's. 8 rounds even at 50 lbs.

GENERAL FEAR LEVEL: 7

"One more for Jess" She is going to be eating lunch by herself lol.